CrossFit9 – CrossFit WOD

Strength

Snatch Grip Deadlift (4 x 4)

Accessory: 3 x 10 per arm bottom’s up KB press

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

2*4*6*8*10 etc

Front rack lunges (per leg)

*30 double unders

Rest 2-3 minutes

7 minute AMRAP:

2*4*6*8*10 etc

Push press

*100m run

L1: 45/35

L2: 95/65

L3: 135/95